CrossFit WOD, July 14, 2020

CrossFit WOD, July 14, 2020

7/14/20

Metcon
Metcon (3 Rounds for reps)
On the 2:00 x 18 (3 Rounds):
A) 1:30 for Max DU
B) 1:30 for Max Kipping HSPU
C) 3 High-Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans

DESCRIPTION
Rotate movements every 2 minutes
The workout flows like this:
[0:00]: 1:30 for Max DU
[2:00]: 1:30 for Max Kipping HSPU
[4:00]: 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans
[6:00]: 1:30 for Max DU
[8:00]: 1:30 for Max Kipping HSPU
[10:00]: 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans
[12:00]: 1:30 for Max DU
[14:00]: 1:30 for Max Kipping HSPU
[16:00]: 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans

POWER CLEANS
Complete the 9 reps unbroken
The 3 positions go as follows:
High Hang Power Clean: Pocket Position
Hang Power Clean: Just Above the Knee
Power Clean: The Floor

*Add Weight each Round. Score is total reps on DU and HSPU. Put heaviest weight in your notes.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
R1: 200m Run, 3 Box Jumps, 3 Power Cleans
R2: 200m Run, 6 Box Jumps, 6 Power Cleans
R3: 200m Run, 9 Box Jumps, 9 Power Cleans

Add 3 Reps Each Round

ADV RX
Box: (24"/20")
Barbell: (135/95)
RX
Box: (24"/20")
Barbell: (115/80)

The run is 1 rep

jumbowp

jumbowp

RECENT POSTS

Scroll to Top